7 Best Foods for Alzheimer’s Disease Prevention: Doctor-Backed Picks That Protect Your Memory
Plus see which fare experts say you should scale back on for better brain health
Key Takeaways
- A diet rich in fish, leafy greens, berries, nuts and olive oil supports long-term brain health.
- Research suggests that overall eating patterns matter more than any single food.
- Cutting back on saturated-fat-rich and highly processed foods supports healthy brain aging.
Odds are you know someone affected by Alzheimer’s disease. The condition affects nearly six million Americans, and that number is expected to almost triple by 2060. But despite that grim statistic, there’s good news to report: What you put on your plate today can help protect your brain for decades to come. Research suggests our gut microbiome, and by extension our diet, has a meaningful role in preventing dementia. So what’s the best food for Alzheimer’s disease prevention? We asked top doctors and dug into the latest studies. Here are the smartest picks to add to your grocery list.
The 7 best foods for Alzheimer’s disease prevention
“If you change your lifestyle and switch to a healthy diet along with these other lifestyle factors, getting older does not have to mean developing cognitive decline,” assures gastroenterologist and neurobiologist Emeran A. Mayer, MD, of the David Geffen School of Medicine at UCLA. To maintain a healthy brain, add more of these foods to your diet:
Fatty fish
When it comes to the best foods for reducing the risk of developing Alzheimer’s disease, this tops the list. “If I had to choose one food that stands out for brain health, it would be fatty fish,” says Rizwan Bashir, MD, a board-certified neurologist. “Fatty fish is rich in omega-3 fatty acids, which are essential for maintaining the health of brain cell membranes and supporting cognitive function. Omega-3s also have anti-inflammatory properties that help protect the brain against degeneration.”
Which types of fish are best for keeping your brain healthy? Dale Bredesen, MD, a renowned expert on neurodegenerative diseases, uses a handy acronym—SMASH: salmon, mackerel, anchovies, sardines and herring. Aim for one to two 4-ounce servings a week.
Leafy greens
Kale, spinach, romaine, collards, arugula, Swiss chard—pile these green leafy vegetables on your plate. In one study of more than 900 people, those who ate the most leafy greens had brains that were essentially 11 years younger than those who ate the least, notes Brynna Connor, MD, a family medicine physician.
Greens are also loaded with folate, B6 and vitamin K. “People low in vitamin K have an increased risk of Alzheimer’s,” Dr. Bredesen says. The two B vitamins in leafy greens help “by reducing a compound called homocysteine, which, in excess, can harm cognitive function,” explains Neal Barnard, MD, president of the Physicians Committee for Responsible Medicine. Aim for one to two servings daily.
Berries
Just half a cup of blueberries a day was enough to improve performance on cognitive tasks in one study published in Nutrients. Credit goes to their high levels of flavonoids, plant compounds with potent antioxidant and anti-inflammatory properties. “Blueberries can help with long-term memory and spatial memory—remembering where things are and how to get there,” Dr. Connor says.
Nuts
Not a seafood fan? Walnuts pack some of the highest omega-3 levels of any nut, plus antioxidants that fight the oxidative stress and inflammation linked to cognitive decline. A quarter to half a cup daily can help reduce risk factors tied to dementia, including cardiovascular disease and type 2 diabetes.
Almonds are another winner, delivering vitamin E—”a powerful antioxidant that acts as a protective shield for your brain cells,” Dr. Barnard says. A one-ounce handful daily provides roughly 5 mg of vitamin E, about a third of the recommended intake for optimal brain health.
Eggs
Eggs are one of the best sources of choline, “a precursor for the neurotransmitter acetylcholine, the most important one for memory—and one that is reduced in Alzheimer’s patients,” Dr. Bredesen says. One hard-boiled egg supplies 147 mg toward the 500 mg daily target, making it one of the best foods for Alzheimer’s disease prevention.
Olive oil
Extra virgin olive oil, a staple of the Mediterranean and MIND diets, supplies omega-3s and natural antioxidants that calm brain-damaging inflammation. Research shows about half a tablespoon a day can lower the risk of dementia and support better memory, says Sarah Bullard, PhD, director of psychology at Gaylord Specialty Healthcare.
Turmeric
Turmeric rounds out the list. “Its active ingredient, curcumin, has strong anti-inflammatory and antioxidant benefits that can enhance brain function and lower the risk of cognitive decline,” Dr. Bashir says. Stir 1 to 2 teaspoons of ground turmeric into your meals daily, paired with a pinch of black pepper and a healthy fat like olive oil to boost absorption.
Foods to scale back on for Alzheimer’s disease prevention
Just as important as what you add is what you cut back on. Dr. Barnard and Kimberly Idoko, MD, a board-certified neurologist, recommend limiting red meat and full-fat dairy (high in saturated fats that may contribute to brain plaque), iron supplements taken without medical need and alcohol, which “disrupts sleep patterns, interferes with memory consolidation and contributes to chronic inflammation,” Dr. Idoko says.
The takeaway? A whole-foods diet rich in fatty fish, leafy greens, berries, nuts and healthy fats can support your brain for years to come. As Dr. Mayer puts it, start these habits in middle age and there could be “a significant reduction of Alzheimer’s disease later in life.”
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